SUNDAY 10.10.10 at CrossFit KoP

We will have our regularly scheduled Classes 9AM/10AM and CrossFit Kids at 11AM.

Deadlifts and Dresses Details

When: 11:30 AM

So far we have 11 ladies, Jen S, Donkey, Steph V, Mel, Kimberly, Kristen S, Gina, Patti, CC, Ellie and Aimee. Anyone is welcome! The more the merrier. Any type of dress will be fitting!

We do not have a professional photographer...YET! If anyone would like to show up or solicit more, we would appreciate it. If not, I will have my camera on hand and Jen S. has offered to bring her painters lights for optimum lighting. Despite the lack of a photographer we do have someone available for outfit changes...thank you JZ!!

Clean and Jerk Clinic With Plentus

When: 1:00-4:00PM

Lindsey 210#

Gabe 185#

Nikki 275#

Kimberly 245#

Jim C. 400#

W.O.D. 10.6.10

Sumo Deadlift
5-5-3-2-2-1

Banded Box Squats
2 reps x 12 sets

(compare to 8.18.10)
(compare to 6.8.10)


Local Press:
A Fitness System Stresses Simple Exercises by Art Carey in the Philadelphia Inquirer.

Steve's Club in American Fitness.

Kit Zipf's Bio featured at CrossFit South Brooklyn after winning their Fight Gone Bad Competition with a whopping score of 377! Congrats Kit!

Read:
Foggy and Groggy by Chris Plentus

Video:
"Isabel-Off" with Josh Everett and Dave Lipson at the CrossFit/USAW Weightlifting Open - video [wmv] [mov]

Quote:
"There is no such thing as a great talent without great will-power."
-Honore de Balzac

Results:

Joe A 500

Kristy 175

Bekah 185

Kristin T 185

Charlie 325

Megann 155

Tom S. 340

Dorothy 170

Kimberly 245

Mom 75

Kristen S. 195

Donkey 225

Jim C. 400
Katie H. 155
Mel 205
Tim H. 315
Lindsey 210
Jen S. 240
Katie F. 123
Flounder 295
Denise 123
Peterson 385
Sandy 155
Liz 170
Conn 330
Sheng-Ching 213
Miranda 260
Charles 215
Borden 340
Jeff 300
Teamari 125
Karen 205
Kev 365
Nikki 275
Gabe 185
Brian R. 285
Jerry 225 form
Joe M. 375

W.O.D. 10.5.10

21-15-9
Squat cleans (95#/135#)
Ring Rows


CrossFit Kids:
The 7-12 year old CrossFit Kids "bears" class is back in session today from 3:30-4:30PM. Click here for the flyer to read more information.

Quote:
“Only those who will risk going too far can possibly find out how far one can go.”
- T.S. Eliot

Results:
Rx:
Cate 12:19
Deb 26:07
Aimee 15:25
Hannah 15:49
Nikki 12:39 +13" box
Jason W. 11:03 +13" box
Plentus 11:37 +13" box
Shawn 14:51
Jim C. 18:55
Danny 11:34
Mike B. 13:20

Scale:
Chris T. 17:00 (65#)
Kara 12:00 (53#)
Dianne 16:19 (50#)
Pete 13:10 (95#)
Donkey 17:54 (80#)
Tim G. 16:56 (115#)
Denise 15:20 (45#)
Karen 12:37 (53#)
Dorothy 15:15 (80#)
Jeff 12:41 (115#)
Rachel 16:10 (65#)
Kim G. 14:45 (45#)
JZ 14:48 (105#)
Nicole St. 15:18 (35#)
Tim H. 18:07 (95#)
Olan 17:44 (125#)
Jason Bu. 14:50 (115#)
Laura 23:40 (85#/70#)
Melinda 21:30 (85#)
Kristen S. 13:32 (65#)
Jay E. 13:41 (135#) damn close
Sam 10:47 (115#)
Charles 13:40 (45#)
Kristy 14:54 (35#)
Lisa 12:08 (50#)

Kristen S.

9:30 AM KB Swingers- Chris T. Kara and Pete!

Vincent, Jerry and Dana -Rope Climbers

W.O.D. 10.4.10

"AMRAP forever"
courtesy of Todd

AMRAP in 3 minutes of each exercise with 1 minute rest in between each:

KB swings (55#/35#)
double unders
box jumps (21"/25")
rope climbs
squats

Your score is the total reps for all exercises. The rope climbs will have a multiplier of 10. For example 1 rope climb = 10 reps, 2 rope climbs = 20 reps.

Check out:

Food? for thought?

CrossFit Kids:
The 7-12 year old CrossFit Kids "bears" class will be back in session on October 5th from 3:30-4:30PM. Click here for the flyer to read more information.

The CrossKids "cubs" class, our 3-6 years old CrossFitters will continue their class on Thursday's at 3:30 PM and our Sunday 11AM session will resume on November 7th.

Quote:
"When someone does something good, applaud! You will make two people happy."
-Samuel Goldwyn

Total Results:
Rx:
Jason 404
Mike B. 296
Kevin 350
Brian R. 265
Olan 282
Nikki 506
Dorothy 308
Todd 318
P 436
Liz 339
Shoeless 248
Rob 287
Miranda 295
Jen S. 404
Laura 461
Shawn 283
Mike F. 283
Vincent 255
Jerry 379
Mel 253

Scale:
Kara 213
Chris T. 206
Pete 199
Aimee 406
Gabe 256
Rob Ph. 328
Gina 221
Karen 210
Danny 308
Beth 258
Ben 179
Steph V. 230
Han 356
Mel 253
Kim G. 276
Fish 190
Kel 278
Katie D. 245
Dana 224
Bevin 254
Peterson 250
Donkey 310
CC 224
Lindsey 285
JZ 375
Conn 220
Borden 283
Jeff Hi 232
Charles 255
Sheng-Ching 221
Kristen S. 243

Happy Birthday Karen!!!

W.O.D. 10.3.10


3 Rounds for time of:
Row 500M
15 Power Snatch (55#/75#)
15 Chest to Bar Pull-ups

Community Event:
Please stop by the Upper Merion Middle School Track today, Sunday, October 3rd; CrossFit KoP will be one of many Kids Fitness Vendors set up around the track. This event runs 12-3PM and gives kids of all ages the opportunity to enjoy some FUN fitness!

Quote:
“There is nothing permanent except change.”
- Heraclitus of Ephesus

Results:
Peterson 19:11 (75/no band pu's)
Lindsey 21:04 (35/band)
Jim C. 19:23 (Rx+ thick bar c2b)
Kristen S. 22:17 (55/band)
Linda G. 18:33 (35/band)
Jeff 17:30 (self imposed DC - missed two c2b)
Linda W. 18:55 (22/band)
Steph V. 19:19 (55/band)
Steve Z. 22:38 (45/band)
Kim G. 19:26 (35/band)
Granny 16:56 (Rx)
Dana 18:27 (35/banded c2b)
Donkey 20:26 (55/no band pu's)
Warnek 13:56 (Rx+ 95/thick bar c2b)

W.O.D. 10.2.10

Shoulder Press
3-3-3-3-3

Timed 800M Run or 1000M Row


Quote:
"Luck is what you have left over after you give 100 percent."
- Langston Coleman

Results:
Steph V 95x3, 100x2, 3:53 (row)
SAZ 85x3, 90x2, 3:57 (row)
Dorothy 80x3, 4:05 (row)
Ben 60x3, 4:13 (row)
Jim C 145x3, 3:47 (run)
Nicole 25x3, 5:12 (row)
Bree 65x1, 4:23 (row)
Shoeless Joe 110x3, 3:02 (run)
Gina 65x2, 4:00 (run)
Mel 75x3, 4:12 (row)
Jim H. 160x3, 2:34 (run)
Georgia 65x1, 3:58 (row)
Dana 60x2, 4:18 (row)
Sam B. 170x3, 175x1, 2:46 (run)
Rob 150x3, 3:30 (row)

10' never felt so high...

Soon it will be over...

No two people will do it the same...

Dorothy...keep breathing

If anyone wants to sub a 400M swim with MedBall it will be as Rxd.

W.O.D. 10.1.10

It's finally time for the WOD you have all been anticipating...
Olan's - "Bad Medicine"

Med Ball (14#/20#)

3 rounds for time
400 Meter run with medball
25 wallballs (9ft/10ft)
25 medball cleans
25 OHS with medball

Hold on to the ball throughout the whole WOD. Any rest taken with the ball on the ground is 5 burpees before picking it back up. This includes dropped Wall Balls. Med Ball Cleans will be touch and go from the ground. The ball cannot be rested on another object. During rest, the medicine ball must be held on the "person".

...and don't forget, the Bon Jovi song "Bad Medicine" will be playing on a loop until you finish.

Read:
Phys Ed: Can Exercise Make Kids Smarter? by Gretchen Reynolds

Quote:
"Body does what mind prefers."
-Lenny Krayzelburg

Results:

Rx
Ellie 32:23
Charlie 25:27
Jay E 31:20
Laura 26:22
Tim P. 18:42
Aimee 29:34

Cate 24:17

Olan 29:16

Deb 28:13

Dorothy 27:54

Kev 28:01, 5 burpees

Rob Ph. 26:50

Gabe 28:56, 5 burpees

Brian 28:12

Jason 25:56

Shawn 26:56

Mike F. 30:39, 5 burpees

Todd: 32:45, 5 burpees

Jen S: 31:40

Melinda: 35:42, 5 burpees

Miranda: 31:07
Sam B 21:57
Grans 21:21 + 5 burpees
Rob P 26:13
Hannah 26:43
Chris Bell 28:56

Damn Close
Kevin C: 28:40 (squat depth)

Swine: 24:35 (didn't enjoy music)

Jim C: 35:33 (squat depth at end)

Scaled
Bekah 27:43, 14# 8ft target
Megann 30:41, 10# 5 Burpees
Kristin T 27:08, 10#

Mom 29:02, 4# 5 Burpees

Dianne 30:35, 6#

Liz 29:48, 14# to 8/9ft target

Wendy 29:42, 10# to 8ft target

Jackie: 28:37, 10#

Katie: 31:14, 10#

Denise: 31:17, 10#

Ben: 28:21, 14#

Vincent: 26:46, 14#
Sheng Ching 32:34 (8#, 2.5 rds)
Tim H 35:19 (14#)

Attention CROSSFITKOP TREETOP ADVENTURERS

We have 17 KoPers and friends signed up to go!

Please leave cash or check (made out to Stephanie Vincent) at the box by last class on Friday. Cost will be $35 per person. If you haven't said you are going, but decide you want to join us, leave payment with your name by Friday as well. If after Friday you decide you want to go, a reservation can be made at the same time as our group, pending availability for the regular admission price of $49.

Questions email Stephanie@radicalhateloss.com.

12:00 Noon "Cash out"

W.O.D. 9.30.10

2:00 Double Unders
2:00 Sit-ups
1:30 Double Unders
1:30 Sit-ups
1:00 Double Unders
1:00 Sit ups
:30 Double Unders
:30 Sit Ups

Watch:
CrossFit/USAW Open Will Stream Live For Free.

Quote:
"It is not necessarily the size of the dog in the fight-it's the size of the fight in the dog."
-Dwight D. Eisenhower

Results:
Jay E 204 Single Unders,butterfly situps
Charlie Y 312 su,butterfly situps
Bekah 773 su,butterfly situps
Kristin T 549 su,butterfly situps
Kara 202 su (+3 strung DU),butterfly situps
Jen S. 320 du/ghd sit-ups
Donkey 550 su/single leg,butterfly situps
Mom 384 su,butterfly situps
Karen 134 du,butterfly situps
Kristen S. 217 du,butterfly situps

Laura 306, du/ghd sit-ups

Happy Birthday MOM!
...and Happy Birthday CrossFit KoP...It has been two years exactly since we became an official affiliate!!

W.O.D 9.29.10

Complete five rounds for time of:
10 push press (75#/115#)
10 two 'fer burpees*

The Two 'fer Burpee -(an original created by Nicole Stach)-This movement is a burpee where your chest needs to touch the ground twice. Similar to the Two 'fer WallBall (a wall ball with two squats) which I'm sure many of you remember!

and

Timed 400M Sprint

Check out whats coming to KoP in 2011:

CrossFit Kids Certification on April 9th/10th 2011

and

CrossFit Olympic Lifting Certification on October 22nd/23rd 2011

Click here to register for the Olympic lifting seminar with Coach B.

Notes:
Check out the side bar of the blog for the "meal of the day".

Quote:
"If someone says can't, that shows you what to do."
-John Cage

Results:
Joe A 14:49 (Rx, f)
Charlie 15:52 (Rx, f)
Laura 13:02 (Rx, f)
Ellie 15:33 (55, f)
Megann 19:20 (45, f)
SAZ 19:44 (65, r)
Bekah 16:36 (55, r)
Dianne 19:00 (43, r)
Sheng Ching 19:07 (45, r)
Mom 12:51 (22,r) *6rds 18:18
Olan 13:53 (Rx, f)
Deb 15:31 (Rx, r)
Dorothy 18:11 (Rx, r)
Donkey 15:27 (Rx, f)
Hannah 10:02 (Rx, f)
Rob Ph 10:04 (Rx, f)
Kevin 11:33 (Rx, f)
Jerry 12:26 (Rx, f)
Karen 13:18 (53, r)
Gabe 11:29 (65, f)
Tim G 11:50 (65, f)
Peterson 12:18 (95, f)
Brian R 11:08 (95, r)
Megs 13:47 (Rx, f)
Steph 17:26 (Rx, f)
Shoeless 13:52 (95, f)
Nikki 8:57 (Rx, f)
Mike F. 12:02 (Rx, f)
Jeff Hi. 13:33 (75, f)
Liz 14:10 (60, f)
Shawn 11:34 (Rx, f)
Katie 14:27 (45, f)
Denise 14:20 (45, f)
Granny 11:18 (Rx, f)
Sandy 13:03 (35, f)
Chris C. 14:00 (95, f)
Borden 15:09 (85, f)
Miranda 13:07 (Rx, f)
Melanie 11:27 (55, f)
Vincent 9:00 (RxSandy 13:03 (35, f)
Chris C. 14:00 (95, f)
Borden 15:09 (85, f)
Miranda 13:07 (Rx, f)
Melanie 11:27 (55, f)
Vincent 9:00 (Rx, f)
Danny 9:03 (Rx, f)

Results 400m:
Joe A 1:19
SAZ 1:33 (400m row)
Laura 1:28
Ellie 1:30
Sheng Ching 2:25
Megann 2:01
Charlie 1:16
Bekah 1:32
Dianne 2:19
Mom 3:13
Olan 1:15
Deb 1:29
Dorothy 1:41
Donkey 2:29 (500m row)
Hannah 2:00
Rob Ph 1:40
Brian R 1:22
Kevin 1:19
Karen 2:38
Gabe 1:17
Jerry 1:20
Danny 1:18
Tim G 1:23
Peterson 1:12
Megs 1:49
Steph 2:00
Shoeless 1:14
Nikki 1:22
Mike F. 1:53
Jeff Hi 1:29
Liz 1:36
Shawn 1:28
Katie 1:40
Denise 1:40
Granny 1:20
Plentus 1:03
Sandy 2:05
Chris C. 1:26
Borden 1:37
Miranda 1:43
Melanie 1:39
Vincent 1:33

Clean and Jerk Clinic with Coach P
10/10/10 from 1pm-4pm

Learn the specifics of this Olympic lift and get personalized feedback on your form. We will use video technology to watch yourself in slow motion so you can work on your 1 rep max clean and jerk. Some spots are already taken, but there is room for at least 3 people. Email chris@crossfitkop.com to reserve your spot or get on the waiting list for future clinics. $20.